BUDDY THE ELF meets Proud Mary/Tina Turner

THE SCENE: A semi-brisk 37 that made me pull out the toboggan

F3 WELCOME & DISCLAIMER

You know i follow the law

WARM-O-RAMA:
SSH 4 ct IC x 20

SL Deadlift x15 OYO each leg

Merkins 4 ct IC x 8

THA-THANG:

Mosey to buildings

1 min seated jump squat

1 min lunge hold each leg

Proud Mary hops….line hop and keep up with the beat (about 4 min)

Jog to parking lot

Buddy the Elf Workout–4 rounds

20 merkins

20 reverse crunches

20 squats (SSH til everyone is ready for run)

.48 mile up tempo jog

MARY:
1 min lunge hold each leg

COUNT-OFF & NAME-O-RAMA
4 PAX (0 newbies)

CIRCLE OF TRUST/BOM:
We are entering a busy season full of things that keep us from those closest to us. Be intentional in spending time with your M or kids. My challenge is to find one thing that you can do whether its fun at home like making Christmas cookies or going out and looking at Christmas lights. Be a true HIM and do not neglect your family.

Prayers:

Sparky-Leaving soon with the fam for Michigan. Prayers for safety with impending snow storm.

MOLESKIN:
It was a blast to lead these three men….I knew Tuesday meant low number day. Lets mix that up these days….POST YOU LAZY COTTONHEADED-NINNYMUGGINS

ANNOUNCEMENTS:
Crucible is coming……………….